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Move Your Body for Better Mental Health

foundations move Jan 23, 2020

Resilient Movement Plans

You may find yourself saying one of the following statements:

  • "I know that I should exercise, but I just don't have time."
  • "Running on a treadmill is so boring."
  • "I can't afford a gym membership."
  • "I just can't seem to stick to a regular exercise routine."

Does this sound like you? If you find yourself saying any of the statements above, you're not alone. Many people struggle to exercise regularly, even though they know it will improve their physical health. The fact is, scientific research has shown again and again that moving our bodies more frequently has a significant positive impact on our mental health as well. Regular movement can: 

  • Effectively treat depression1
  • Normalize cortisol levels
  • Protect against oxidation
  • Reduce inflammation
  • Normalize blood sugar
  • Improve learning ability2
  • Promote the survival of new brain cells3
  • Help you grow a bigger, healthier, better-connected brain4

Focus on movement, not exercise.

Good news! You...

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7 Yin Yoga Poses to Support Calm, Joy, and Focus

calm move Dec 18, 2019

 

by, Elena Hollenhorst

What is Yin Yoga?

Yin Yoga is a form of yoga that is derived from ancient yoga practices dating back thousands of years that was changed and developed in the west starting in the 1970s. In Yin Yoga practice, postures are typically held for 3-5 minutes, though they may be held one minute or longer. Yin Yoga poses work with gravity to passively place gentle stress on the area around the joints and connective tissues to strengthen said tissues surrounding the joints. Yin Yoga is intended to be practiced in conjunction with more active, or yang, practices.

Yin Yoga Benefits

By creating gentle stress the theory is that a routine Yin Yoga practice will strengthen and healthily mobilize fascia and other connective tissues.

Yin Yoga Sequence

Props Needed

  • Yoga mat
  • 1 Blanket
  • 1-2 blocks or pillows (depends on your needs)
  • Timer

Instructions

  1. In yin yoga practice, work towards gentle...
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HIIT: High-Intensity Interval Training for Resilience in Body and Mind

foundations move Jun 11, 2019

If you’re in fight or flight stress mode, your body is preparing you for brief, intense bursts of activity, followed by periods of recovery. We are wired for this, and as children we did it all the time. Consider adding occasional brief, intense bursts of movement to your weekly routine. This practice has many benefits.

The Benefits of HIIT

For instance, it can:

  • Improve weight loss, especially for that hard-to-lose abdominal weight.
  • Raise your metabolic rate for 24-48 hours, burning calories long after you’ve exercised.
  • Improve hormone levels, including cortisol, testosterone and human growth hormone.
  • Protect against adult-onset diabetes.
  • Boost energy, focus, and performance.
  • Help slow the aging process.

How to move quickly with interval training:

  1. Choose any activity you like that can be done intensely in brief spurts (20-30 seconds is enough). Good options include walking or running, biking, rowing, using a treadmill or elliptical trainer, swimming, calisthenics, or...
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Transforming Your Relationship with Stress: Move (Part 2 of 4)

calm move Jun 06, 2018

 

Dr. Henry Emmons joined Kare 11 News to discuss four key strategies to reduce stress. Watch the video below for the second strategy. Read more at Kare 11 >>>

 


Ready for Part 3? Learn more about transforming your relationship with stress by resting.>>>

 

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Five Exercise Musts for Natural Mental Health

joy move May 29, 2018

Stuck in an exercise rut? Want to boost your mood?

If your answer is an exhausted "Yes" to both of those questions, then read on for five simple strategies you can integrate into your day or week to build an exercise habit and support your mood.

Note: Don't feel pressure to integrate all of the strategies at once. Start with one the first week, then add another the next week or when you feel confident. Continue adding strategies until all five are part of your typical day/week.

1. Move More

The Centers for Disease Control and Prevention recommend a weekly minimum activity of:

  • At least 2.5 hours of moderate-intensity aerobic activity per week OR 75 minutes of vigorous-intensity aerobic activity per week.
  • Two days per week (minimum) of muscle-strengthening activity.  

Unfortunately, only 1 in 5 adults meets these standards. This may be partly because these "rules" can feel overwhelming. The important thing to remember is that the point is to move more. Any movement...

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It’s Not Too Late To Get Moving (but start now)

foundations move May 08, 2018

By Henry Emmons, MD

It makes sense that if you remain active you are likely to experience less physical and mental decline. But what if you’ve been a bit reluctant about exercise throughout your life and now you think it’s too late. Is there still hope for you?  

Like most everything else in the body, the heart stiffens with age: it gets smaller, less pliable, and less efficient at filling and dispersing blood to the body. However, a recent study showed that exercise, even if you start later in life, can actually make your heart “younger.” The researchers divided a group of sedentary people between ages 45-64 into two groups. One group did non-aerobic exercise like yoga, stretching, and weight training. The other group did moderate to high-intensity aerobic activity 4 days or more per week. After 2 years, the second group showed dramatic improvements in heart function and overall health. It was as if they got younger.

That’s good news, but...

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Be Well in May: Get Active

move May 01, 2018

Last month's theme aimed at simplifying your obligations and space so that you can give more time and space toward healthy habits that nourish your body, mind, and heart. This month, you can take inspiration from nature and begin growing some new, healthy habits. 

The focus this month is to incorporate more movement in your day that you enjoy and that nourishes your body, mind, and heart. With this in mind, the intention this month is: 

Get Active

Here are three strategies to focus on:

Get Rhythmic

  • Why: Rhythmic movements like dance, qigong, drumming, running, swimming, and cycling can help you reduce stress and rebalance your nervous system. 
  • Specific action: Choose one of the Resilient Movement Plans and incorporate a rhythmic activity into your plan. 

Mix It Up

  • Why: If you're bored with your exercise routine, then you're less likely to stick with it. Alternatively, if you aren't exercising because you "don't like to," then you likely haven't...
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